20 Min HIIT Cardio Workout to lose weight | Standing only, no equipment

Set 1 (20-40 seconds on, 10 seconds off) (00:34)

1. Jumping Jacks & Front Kick (with low impact alternative) (40 seconds)
2. Squat Slam (30 seconds)
3. Squat Jacks (with low impact alternative) (20 seconds)
4. Shuffle Punches (40 seconds)
5. Lunge Twist (Left Leg) (30 seconds)
6. Jumping Lunges (with low impact alternative) (20 seconds)
7. Overhead Jacks Variation (with low impact alternative) (40 seconds)
8. Lunge Twist (Right Leg) (30 seconds)
9. Pop Squat (with low impact alternative) (20 seconds)

Rest (30 seconds)

Set 2 (20-40 seconds on, 10 seconds off) (06:58)

1. Butt Kick Punches (40 seconds)
2. Knee Pull (Left Leg) (30 seconds)
3. Jumping Knee Pull (Left Leg) (with low impact alternative) (20 seconds)
4. Hopping High Knee (with low impact alternative) (40 seconds)
5. Knee Pull (Right Leg) (30 seconds)
6. Jumping Knee Pull (with low impact alternative) (20 seconds)
7. Jogging Punches (with low impact alternative) (40 seconds)
8. Squat Punches (30 seconds)
9. Surfer Squat (with low impact alternative) (20 seconds)

Rest (30 seconds)

Set 3 (20-40 seconds on, 10-20 seconds off) (13:22)

1. Jump Out & Scissors (with low impact alternative) (40 seconds)
2. Curtsy Lunge (Left Leg) (30 seconds)
3. Touch Ground and Kick (Left) (with low impact alternative) (20 seconds)
4. Shuffle Touch Ground (40 seconds)
5. Curtsy Lunge (Right) (30 seconds)
6. Touch Ground and Kick (Right) (with low impact alternative) (20 seconds)
7. Lateral High Knee (40 seconds)
8. Front Kick (Left Leg) (30 seconds)
9. Tuck Jump (with low impact alternative) (20 seconds)
10. Fast Feet (40 seconds)
11. Front Kick (Right Leg) (30 seconds)